Lisa Riches - The Core & Floor PT

🚨 UPDATE: I’m currently waitlisted! 🚨

All my available spots are full (thank you to my amazing clients! ❤️

If you’d like to be added to the waitlist, send me a DM or find the waitlist form in my bio, and I’ll reach out when a spot opens up!

Thank you for your support✨

Feeling overwhelmed with where to start now that baby is here? You’re not alone. The transition from pregnancy to motherhood is a whirlwind—equal parts joy, exhaustion, and figuring out a whole new version of you (I'm 13 years in and still figuring out a new version of me haha!)

Maybe you don’t feel like yourself. You’re knee-deep in nappies and breastmilk, running on broken sleep, and just trying to keep it all together.

You want to move your body in a way that feels good, but where do you even begin? And honestly, social media is full of conflicting, and often misleading advice about postpartum exercise. (No, that one magic exercise is not going to "fix" everything! 🤯)

That’s where I come in.

My goal is to take away the overwhelm and replace it with confidence. Through safe, effective, and simple strategies, I’ll help you rebuild strength, reconnect with your body, and return to the movement you love—without second-guessing yourself.

My early postpartum coaching and programming are designed specifically for you—gentle yet effective, with a holistic focus on both physical and mental well-being. Every in person session is tailored to help you feel stronger, supported, and in control of your recovery.

Because let’s be honest—piecing together a plan from Instagram reels and still feeling lost? That’s the last thing you need right now.

I’m always happy to help with complimentary advice and guidance. Feel free to DM me anytime, or book a free 15-minute call if you have a burning question!

Lisa x

If you're feeling weak, dealing with leaks, managing pain or are just unsure how to exercise safely post-baby—I’ve got you.

I will help you strengthen and support your body in a way that feels good for you, no matter your stage postpartum. (I have many clients with adult children!)

Limited 1:1 sessions available now.

30 Mins | 45 Mins | Online Programming

Booking link in bio or send me your questions!

New clients welcome for 2025!
Prenatal, Postnatal & Beyond ❤

https://calendly.com/thecorefloorpt

What a year!

A giant thank you for all of your support in 2024.

My small business has grown more than I could have imagined in this past year from working one day a week to now 5! Although this year has been particularly challenging, my heart is full and I am beyond grateful for the connections and friendships that I have made.

I am now fully booked until Christmas and then will be taking a break throughout January to spend time with my family during the school holidays.

I look forward to welcoming past and new clients in 2025 ❤

Merry Christmas!

With love, Lisa x

Sharing a little bit of client kindness today ❤

Creating a safe, supportive environment for my clients and their babies is my number one priority.

Feeling ready to return to exercise after having a baby?

No matter how many years or months postpartum you are, I recommend these steps to ensure a safe, strong and confident return to exercise!

The return to exercise doesn't need to be complicated or confusing however it does need to be purposeful with some consideration to strengthening and reconnecting key muscles in a progressive way.

Have you been told your symptoms could be due to a hypertonic or overactive pelvic floor? You're not alone! Pelvic floor tension is incredibly common and can be very persistent!

The good news is, with a little bit of knowledge and guidance it can be managed and you should be able to do the movements and workouts that you love without pain or symptoms.

Working closely alongside your Women's Health Physio and other industry professionals I start my hypertonic clients with two weeks of simply working on tension release throughout the entire body before we begin to slowly create new neural pathways, breathing patterns and work on overall core function and mobility.

Foundational work is the most challenging yet the most necessary and rewarding long term.

If you aren't sure how to manage your ongoing pelvic floor tension with your current lifestyle, I can teach you the skills to manage that tension forever and create a functional core system so that you can continue to do the things that you love.

Follow the booking link in my bio for a complimentary 15 minute consult.

✨RECONNECT + RESTORE - Bunbury Mums & Bubs ✨

COMMENCING 16th OCTOBER
Wednesdays 10am
BUNBURY

This class is designed as a gentle re-entry to movement & connection after birth.

The focus is on rehabilitation and strengthening whilst re-connecting to your core and pelvic floor postpartum (6 weeks to 1 year or pre crawling). We also focus on alignment, posture, mobility and lengthening any muscles to assist with the aches and pains that may arise from breastfeeding and repetitive movements that come from caring for a baby.

All of the work in this class is done on the mat with your baby in a carrier, pram or on a mat next to you.

C-Section mums are also welcome and catered to alongside those who experienced birth trauma, prolapse or other existing chronic health conditions.

Introductory price for this course is only $199 for the full 6 weeks ($33 per week which includes support, education AND access to a supportive community of Mums just like YOU!). Payment plans available.

For this price you will also be provided with education and exercises you can complete at home between your weekly classes in order to achieve optimal results.

My goal is to equip you with the skills to understand how to heal your diastasis, manage any aches and pains and support you in gently strengthening your body to return to more structured exercise.

Please Note: The Restore + Rebuild classes currently only have 4 intake groups per year and are limited to 6 participants.

Danae from Nurtured Intimacy along with Emma Boyes who works out of Aspire have joined together to present this amazing workshop in Bunbury.

The booking link below is here:

https://www.trybooking.com/CVQQS

Any professionals can also attend and use this as professional development with a certificate of attendance provided.

For more information, please reach out to Danae

https://www.facebook.com/events/s/bubs-cute-but-your-needs-matte/380934698405529/?mibextid=9VsGKo&rdid=J8eI89LyNQSem7Ng&share_url=https%3A%2F%2Fwww.facebook.com%2Fshare%2FS5DxPFVp4Z9GsBB1%2F%3Fmibextid%3D9VsGKo

Horizontal rest!

Regular, horizontal rest (lying down) is GOLDEN during the first 6 weeks after delivery, especially in the first 3 days. Horizontal rest helps to bring cortisol levels down, reduce vulval swelling and encourage healing.

It also reduces the impact of gravity on the pelvic floor, giving the muscles time to rest and recover.

I recommend 10-45 minutes of lying down a few times a day.

You can combine your horizontal rest with gentle activity such as walking around your home. Gentle activity is important too, as it reduces DVT risk and assists with muscular recovery. So, it's a bit of a balancing act, i.e. balancing rest with gentle movement and breathing exercises for optimal recovery.

Easier said than done when you have other children at home, I understand! A great way to fit in enough horizontal rest is to try feeding lying on your side.

Often, it can be easy to feel like you are ready get back to regular activities however, allowing your body enough time to fully recover will benefit you for years to come! So, rest up! ❤