Strong to the Core

An empowering class helping you to strengthen yourself from the inside out.

We are now LIVE and online – join from anywhere

Finding routine can help you feel positive, and keep you focused on your well being

Stay accountable – turn up each week & feel a sense of achievement

Find strength and balance – and a strong core too

Better posture, less aches and pains

This is my passion project and I’ve put my heart & soul into making it more than an exercise class, so I’ve added everything that I’ve ever learnt about ‘the core’ into the course content

women exercising

This course is suitable for every woman in every phase of life

You want to feel more connected, confident, stronger & more energised

You’ve had a baby and aren’t sure what exercise is safe

You have pelvic floor symptoms* – leaking, heaviness, prolapse, pain

You suffer annoying back pain, neck, or shoulder tension

You think you have DRA (tummy gap)

You are in Perimenopause

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

*If you suffer pelvic floor symptoms , I advise you see a GP/Women’s Health Physio alongside or prior to starting the course

What’s Included:

  • 70 min weekly LIVE online class, progressive fitness session focusing on core strength & suppleness
  • PLUS 30 minute core strength session to access at your convenience
  • Postural and breath pattern correction
  • A short homework plan each week to practice and help you progress
  • Fitness integrating your core and pelvic floor, and release flows to stretch you out
  • Guided meditation – because healing happens when your mind allows it


  • All workout recordings to do as many times as you want
  • Pelvic floor, low back and Diastasis education 
  • Nutritional and lifestyle tips for healing and growth
  • A community of women working alongside you in the private Facebook group

Learn how to connect to your core, find inner strength and rid yourself of those niggling symptoms that have been bugging you.  Core strength comes from education, mindful movement & lifestyle adaptations.  It doesn’t matter how long you’ve suffered these symptoms, they can always be improved.


Starts as soon as you buy te course – you can do it in your own time


Your living room!  The classes will be delivered ONLINE



Book Now

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


What if I miss a class in my block?

The best thing about going virtual is that the classes will be recorded and available on the group for you to catch up when you can.

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.

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.

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.
  • The Members Club is brilliant. I love the challenges Sarah sets us in a friendly, fun way. It gets me exercising without worrying about it being formal. All live workouts are recorded so if you can't make them they are available to replay. The bank of exercises include something for everyone, and, even better, they are bite sized to fit in with a busy day.
    Sarah has been able to support my return to running after having my second baby and make sure I am strong enough to cope.
Contact Me

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