Whether you experience occasional “oops” moments or ongoing pelvic floor concerns such as stress or urge incontinence, overactive bladder, prolapse or pelvic pain, this 16-week programme is designed to support you.

What you get

• 4 weekly live Zoom coaching sessions (80–90 minutes) in a small, supportive group

• Lifetime access to the 12-week Adore Your Pelvic Floor online course

• Access to the closed AYPF Facebook support group

• Additional resources via my private video library

The programme

Adore Your Pelvic Floor follows NHS guidelines and is endorsed by pelvic health physiotherapists.
Using clinically tested techniques, the programme is tailored to you, giving you practical skills to support pelvic floor health for life.

Your coach

Laura Moulds
Certified AYPF Coach. Menopause Movement Coach. Advanced Functional Pelvic Floor Instructor

Dates & booking

Courses run throughout the year — see below for current dates.
Can’t attend? Join the waiting list for future courses.

Pricing

Currently offered at 50% of the recommended price.
Payment plans available.

Please note

• Commit to the full 4-week live block (sessions can’t be transferred)

• Miss a session? You’ll receive the recording and online homework

• No refunds or transfers

Testimonials

“What a brilliant course! Informative, helpful and all done with humour! I was nervous to start with but after four sessions I don’t want it to end.” ~ NM ~

“Thank you so much Laura. The hard work is down to me now, but knowing I’m not alone is great. I would thoroughly recommend Adore Your Pelvic Floor to anyone — and Laura is the perfect coach.” ~ HS ~

“This course is brilliant… I’m so glad I signed up. You deal with complex issues with humour and pragmatism — hugely appreciated.” ~ C ~

“Very informative classes — relaxed, full of laughter, and no embarrassment at all.” ~ GW ~

“The classes and online programme have given me the skills to keep my pelvic floor healthy. I’ve already noticed a difference.” ~ LK ~

“I would recommend this course to anyone wanting to improve or protect their pelvic floor for the future. Thank you Laura — you are amazing!” ~ K ~

AsSASSin is a choreographed combat-style fitness class that blends attitude, rhythm and strength. Easy-to-follow routines are set to a high-energy mix of Garage, R&B, Drum & Bass, Rave, Grime and EDM.

Release stress, build confidence and unleash your inner sass. This full-body workout combines conditioning, cardio, combat-inspired movements and plyometrics to leave you feeling powerful, energised and strong.

Aim. Shoot. Fire.
Are you ready to become an AsSASSin?

✔ Suitable for all fitness levels
✔ High and low impact options throughout
✔ Chair-based option available
✔ No equipment needed

FIRST CLASS FREE – code (*one class per person on the timetable)

Come as you are. Leave feeling unstoppable. 💥

Clubbercise® – where fitness meets a night out 🎶✨

Clubbercise® delivers fun, full-body workouts set to banging club anthems, from 90s classics through to the latest chart hits – and yes, it really does get results.

Classes take place in a darkened room with party lighting, using our trademark LED glow sticks to create an atmosphere that feels more like a club than a workout.

What to expect

• Easy-to-follow routines

• High and low-impact options suitable for all fitness levels

• Chair option available

• A welcoming, judgement-free vibe – just move, sweat and enjoy

Class packages

• 4 Classes + Glowsticks – £32.50
  (Saving £2.50)

Glowsticks

• Purchase in class at RRP: £7 per person (cash on the day or buy online)

• Glowstick hire: Limited pairs available at £1 per class (cash on the day)

New to Clubbercise?

• FIRST CLASS FREE with code FIRST-CLASS-FREE (*one class per person on the timetable)

• Glowsticks included for your trial class

Come and dance, sweat, laugh, and leave feeling energised rather than exhausted. This is fitness, but not as you know it.

Please Note: Only official Clubbercise Glowsticks are allowed in class for licensing and health & safety reasons. Please do not bring fake glow stick to class - you will be asked to leave them in your bag.

Fit 4 Life is a fun, friendly and supportive class designed for active seniors, those with limited mobility, or anyone new to fitness.

The class helps you improve:

• Balance and confidence

• Mobility and flexibility

• Strength and independence

Classes are taught by Laura, a senior fitness specialist and qualified seated fitness instructor, ensuring exercises are safe, effective and adaptable for all abilities.

You can choose to exercise seated, standing, or a combination of both — with no floor work required.

Each session begins with low-impact aerobics, choreographed to fun, uplifting pop music from the 1950s through to the present day. We then incorporate balance, strength, core, pelvic floor and flexibility exercises to create a full, well-rounded workout that supports everyday movement and long-term wellbeing.

Booking information
If you prefer not to book online, cash payment on the day is welcome. However, chairs must be booked at least 24 hours in advance due to limited spaces.

FIRST CLASS FREE
Use code: FIRST-CLASS-FREE (*one class per person on the timetable)

A relaxed, inclusive class where you can move at your own pace and feel good doing it.

Kinisi Flow®

Kinisi Flow® is a complete mindful movement workout that blends flowing, bodyweight-based sequences with a diverse movement language. The class is designed to nourish the body, improve mobility, gently build strength and encourage a deep sense of connection between body and mind.

Through progressive sequencing and flow-based motion, participants are guided to move with awareness, control and ease. The result is a class that leaves you feeling recharged, energised and empowered—both physically and mentally.

Kinisi Flow® is suitable for all fitness levels. No previous experience is required—just an open mind and a willingness to explore a new way of moving.

What to Expect

• Mindful, flowing movement patterns

• Improved mobility, strength and coordination

• A calm yet energising workout experience

• A supportive, non-judgemental class environment

Participant Testimonial

“I have tried all sorts of exercise, but the best thing I have found is Kinisi Flow! It’s amazing—unlike anything else I’ve tried. It’s a great workout, yet gentle enough that I don’t have pain afterwards, which I’ve experienced with many other types of exercise.

I love the music too—it’s relaxing and helps me stay focused. It feels like mindfulness in motion, which suits me far better than lying still! I can completely switch off from worries and just focus on the flow and what my body needs.

Laura is a brilliant instructor. She understands my individual needs—I live with a chronic inflammatory condition that causes pain and stiffness in my lower back and hips. I need to move, but overdoing it can trigger flare-ups. Laura always offers alternatives and supportive guidance, and this care extends to everyone in the class.

The classes are fun, inclusive and completely judgement-free. Just support, understanding and plenty of laughter. I highly recommend Kinisi Flow if you’re looking to improve strength and flexibility while calming your mind.”
– Lynn E

Practical Information

• Barefoot class

• No equipment required

• Wear comfortable clothing suitable for movement

• Please bring water

This is a specialist class that builds progressively. You will learn and develop a flow, with intensity and complexity increasing over several weeks. To gain the full benefit, attending regularly is strongly recommended.

FIRST-CLASS-FREE (code) *one class per person on the timetable

L1FT™ is a group-based strength and conditioning class designed to help you build and maintain lean muscle, support healthy body composition, and feel stronger in everyday life. Created by SH1FT Fitness, it focuses on simple, functional movements using dumbells and resistance bands. There is no complicated choreography, just steady, effective training you can feel confident doing.

What to Expect

• Training Style: Controlled, high-repetition strength work using manageable weights to support fat loss while being kind to your joints

• Equipment: Straightforward studio equipment such as dumbbells, weighted balls, over balls and resistance bands.

• Class Structure: 45-minute classes with varied, easy-to-follow blocks that gently challenge the body without feeling rushed

• Inclusive & Scalable: You choose your own weight and pace, making the class suitable whether you’re new to strength training, returning after a break, or more experienced

• Easy Modifications: All movements can be adapted to suit your body, energy levels, age, and stage of life

Benefits

• Supports Metabolism: Helps build and maintain lean muscle, supporting energy levels and metabolic health over time

• Protects Joint Health: Emphasis on technique, posture, and control helps strengthen joints and move with greater confidence

• Improves Everyday Strength: Core and gentle power options support balance, stability, and ease in daily activities

All equipment is provided but please try and bring your own dumbells particularly if you have a specific weight preference.

Chair option / wall option available for some exercises if you prefer not to do floor work.

FIRST-CLASS-FREE (code)

Inspired by Pilates, this low-impact aerobic class focuses on posture, stability and core strength. You’ll be guided to connect mind, core and muscles, moving with purpose and control.

The class is fully choreographed to uplifting music, helping you improve fitness, coordination and confidence using the power of the music — and YOU.

This is a mat-based class and includes exercises in standing, kneeling, seated and lying positions. Suitable for all abilities, with options offered throughout.

Please bring your own mat.
A limited number of mats are available to borrow but must be booked in advance.

✨ FIRST CLASS FREE – use code FIRST-CLASS-FREE (*one class per person on the timetable)

PureStretch – Yoga & Pilates Fusion

Lengthen, strengthen, and rebalance your whole body in this feel-good class designed to improve posture, flexibility, and overall wellbeing. Blending elements of Yoga and Pilates with a light-hearted, welcoming approach, sessions focus on mobility, stretching, and functional core work, including targeted pelvic floor exercises for a strong, supported body.

Each class also includes breathwork and guided relaxation to nurture both physical and mental wellbeing. A variety of equipment is used to keep sessions engaging, effective, and enjoyable.

Delivered by a certified flexibility and pelvic floor coach, this fun and friendly class will leave your body feeling more open, supported, and energised – and your mood lifted too.

Suitable for all fitness levels, with plenty of options offered throughout. Equipment is available to support sore wrists or knees, and chairs can be used for those who prefer to limit floor work.

All equipment provided. Please bring your own yoga mat or contact us to borrow one.

FIRST CLASS FREE (use code at booking) (*one class per person on the timetable)

Testimonials

"I have a joint condition meaning I suffer with pain and stiffness. I've been attending PureStretch for 2.5 years now, and it has been brilliant in helping me manage my condition. It's so important for me to keep moving and stay flexible, and PureStretch really helps with this – which keeps me coming back every week. Not to mention how fun and friendly the class is and great for mindfulness too." – Naomi

"I started PureStretch with Laura after my osteopath suggested I try and build some strength in my core and back. I was spending a lot on osteo treatments, so figured it was worth a go. The class was amazing – Laura helped me adjust the exercises for me, and I haven’t needed the osteopath as frequently. I would say probably only three times a year now, compared to three times a month before!" – Sharon

PureStretch: Chair-Based Mobility, Stretch & Core Class

Lengthen, strengthen, and rebalance your whole body—all from the comfort of a chair or standing nearby. PureStretch combines gentle mobility, stretching, and functional core exercises to improve posture, flexibility, and overall wellbeing. Perfect for those with knee issues, recovering from injury or surgery, or anyone who finds floor-based exercises challenging.

🔹 Suitable for seniors and beginners
🔹 Recommended by physiotherapists
🔹 Led by a qualified Senior Fitness Specialist (NASM)
🔹 Includes breathwork and guided relaxation for mental and physical wellbeing

Payment Options: For participants not using the internet, payment in cash on the day is accepted. Please book your chair in advance to secure your spot.

First Class Free! Use code: FIRST-CLASS-FREE (*one class per person on the timetable)

Relax and Recover (R&R) – Monthly Friday Evening Special

Step into a world of total wellbeing with Relax and Recover, a gentle stretch class designed to soothe the body, calm the mind, and recharge the soul. In a softly darkened room illuminated by a beautiful light-scape, you’ll move through a carefully crafted routine of gentle dynamic stretches, relaxing developmental stretches, and full-body mobility exercises. Soothing music guides you into a state of deep relaxation, while varied props support and enhance your stretches for a diverse and engaging experience.

This 90-minute special includes:

• A full top-to-toe stretch

• Breathing techniques for effective soft tissue release

• Varied props for enhanced mobility

• A 30-minute soundbath or self facial massage with calming oils

• Guided relaxation to finish

Testimonial:
"Wonderful break from reality, I feel significantly less angry with the world after sessions. Really adaptable stretches, with a lovely guided meditation at the end." – Sam T

Check back for dates

RockBox – the fitness class with a difference!

Get ready for a full-body workout that takes interval training to a whole new level. RockBox is a stress-busting, therapy session for both body and mind. Punch, kick, and smash sticks to classic and modern rock tunes – all while having a blast!

• Easy to follow

• Low or High Impact options

• Chair option available – exercise at your own level

• All equipment provided

Leave the class feeling empowered and ready to take on the world!

FIRST-CLASS- FREE (code)

(*one class per person on the timetable)

Testimonials

"I can’t honestly say I’d ever enjoyed exercise as much as I have since finding RockBox and Laura. I have such fun and such a laugh… oh, and exercising! I can’t recommend Laura’s classes, teaching, and knowledge enough!" – Louise B

"I love Rock music and I love dancing and drumming along. To find an exercise class that combines good music with fun moves and an amazing instructor, I feel like I've struck gold! Laura is fantastic – funny, knowledgeable, and approachable. The class is friendly and fun, with no-one taking themselves too seriously. I've even made a couple of friends. I can't rate Laura and RockBox highly enough! It's the only exercise class I look forward to each week, and I smile all the way through (sometimes through a grimace when I'm pushing myself!). Laura always gives options so you can go gently or push yourself hard. She's also been great when I've been injured – she knows exactly what I need and what to avoid." – Marie H