Beyond the Squeeze understanding your pelvic floor & core.

Karen Ellis is a former midwife, mum of two and postnatal recovery expert who is passionate about helping women feel confident and informed in their bodies during pregnancy and beyond.

Drawing on her clinical midwifery experience and her own lived experience of motherhood, Karen teaches pelvic floor and core health in a way that feels practical, down-to-earth and easy to understand. She believes women deserve more than vague advice or being told to “just do your pelvic floor squeezes” and instead focuses on helping you truly connect with your body, trust it and support it through pregnancy, birth and early recovery.

Her sessions are calm, supportive and empowering, leaving women feeling reassured, prepared and far more confident about what their bodies are capable of.

Session Overview:

Most women are told to “just do your pelvic floor squeezes” during pregnancy.

But no one really explains how to connect properly, how to relax it for birth, or how to protect it during pregnancy and in the early days after your baby arrives.

In this practical and empowering session, former midwife and postnatal recovery expert Karen Ellis will help you truly understand your pelvic floor, not just squeeze it.

You’ll learn how to:

• Connect properly with your pelvic floor and lower abdominal muscles so your whole core is supported
• Use that connection in everyday life during pregnancy, when you cough, lift, move or carry
• Lengthen and relax your pelvic floor so it can get out of the way during birth
• Use relaxation during pushing instead of fighting against your body
• Support your recovery confidently in the early postnatal days

This session is about understanding your body so you feel calmer, more prepared for birth, and more confident about recovery.

AND There is a workbook with QR codes, so you can go away with additional info. 

You’ll leave knowing what to do, how to do it, and why it matters.

Because your pelvic floor deserves more than guesswork.

LIVE zoom 1st June 7pm

Facilitated by Leanne, Doula, Nurse & Parent & Baby Wellbeing Teacher. 

45 minutes of teaching with time for questions.

This session will be recorded and available to reply for 2 weeks after the event.

Includes really helpful Digital Workbook.

£15 Early Bird Price 

£20 Regular Ticket Price

Click the purchase button and fill the form to register your interest. You will not be charged.

A comprehensive, nervous-system aware antenatal course for expectant parents

📍 Swarthmoor Hall

🕕 Mondays 6–8pm

Rooted & Ready is an antenatal journey designed to help you & your birth partner feel informed, supported and deeply connected to your body, your baby and your choices.

Blending evidence-based education with somatic preparation, practical skills, coaching and honest conversations about birth and early parenthood, this course goes beyond traditional antenatal classes. Rather than focusing only on information or rigid techniques, we create a calm, supportive space where you can explore what feels right for you and build confidence for the unpredictable nature of birth and new parenting.

Each session is gentle, inclusive and partner-friendly with space for questions, connection and real-life preparation.

Alongside expert-led sessions, you’ll receive community WhatsApp support and ongoing coaching & doula support with Leanne, helping you feel held throughout your pregnancy journey.

Course Structure

Session 1 — Welcome, Birth Physiology, Hormones & Environment

Facilitated by Megan KG Hypnobirthing Teacher

Understanding how birth works, how hormones support labour, and how environment and emotional safety influence the birthing experience.

Session 2 — Birth Choices, Rights & Decision-Making

Facilitated by Megan KG Hypnobirthing Teacher

Exploring informed choice, birth rights, caesarean birth, preparing for the unexpected and building confidence in your decision-making.

Session 3 — Comfort Measures, Hypnobirthing & Partner Skills

Facilitated by Megan KG Hypnobirthing Teacher

Practical comfort techniques, breath and relaxation, movement and positions for labour, plus hands-on ways partners can offer meaningful support.

Session 4 — Baby Essentials, Recovery & Self-Care for New Parents 6-9pm*

Guest Expert Daisy First Aid with Jules

Preparing for life with a newborn, realistic expectations and gentle self-care strategies, plus practical baby first aid guidance.

Session 5 — Feeding, Connection & Confidence 6-9pm*

Guest Expert Bernice Lactation Consultant

Practical, evidence-based guidance to help families feel informed and confident as they begin their feeding journey. Together we’ll explore how to get breastfeeding off to a positive start, including positioning, attachment, and responsive feeding cues. We’ll look at what’s normal in the early days and weeks, how to recognise when feeding is going well, and what to expect from both baby and your body.

We’ll also cover common challenges and realistic, supportive strategies to help families navigate them with confidence. Partners are fully included, with a focus on how they can play an active and meaningful role in supporting feeding, nurturing connection, and caring for both baby and birthing parent.

Session 6 — Recap, Integration & Social Celebration

Facilitated by Megan KG Hypnobirthing Teacher

Space to revisit key themes, ask final questions, connect with other parents and celebrate the journey into parenthood together.

Session 7 — Virtual 1 Hour Session on Pelvic Health with Karen Ellis Postnatal Recovery Expert & Former Midwife

Online Facilitated by Leanne, Course Leader & Doula.

We’re really excited to welcome Karen Ellis – Postnatal Recovery Expert and former Midwife as a special guest for an additional session within our Group Antenatal Course.

Karen brings a wealth of experience supporting women with a focus on realistic recovery, physical healing, emotional wellbeing, and feeling confident

• Honest, evidence-based guidance on pelvic health

• Practical tips to support your body and mind pre & post birth

• Live Q&A – ask the questions you really want answered

• Bonus resources to support and enhance your recovery journey

👥 Optional reunion once babies have arrived

Online Zoom - Guest Expert Katie Allan Sleep Coach. Facilitated by Leanne

A calm, supportive introduction to newborn sleep, helping you understand what’s biologically normal in the early weeks and months. We’ll cover safe sleep guidance in line with current recommendations, how to create a safe sleep environment from day one, and gentle ways to begin shaping healthy sleep habits. This session focuses on realistic expectations, reassurance, and laying strong foundations that support your baby’s development and your whole family’s wellbeing.

What’s Included

• Six in-person antenatal sessions at Swarthmoor Hall 14+ hours

• 1 live online session on pelvic health & Q&A with Karen Ellis postnatal recovery expert and former midwife

• Expert-led education and somatic preparation

• Partner-inclusive learning and practical skills

• Monthly Zoom gatherings after the course until you are ready to step away with your Facilitators & Guest Experts covering topics such as Pelvic Health, Recovery, Feeding Challenges, Healing & Adjusting after Birth, Normal Newborn Behaviour and more. 

• Community WhatsApp group for connection and support

• Ongoing text doula support with Leanne throughout the course

• Optional post-birth reunion gathering

Who This Course Is For

Rooted & Ready is suitable for:

• first-time or experienced parents

• all birth choices and settings

• those wanting a calm, non-judgemental approach

• anyone looking for preparation that supports both mind and body

Rooted & Ready Antenatal Course — Booking Terms & Conditions

1. Booking & Payment

• Your place on the Rooted & Ready Antenatal Course is confirmed once full payment or an agreed payment plan has been received.

• Places are limited and offered on a first come, first served basis.

• If payment is not received within the agreed timeframe, your space may be released to another family.

2. Cancellations & Refunds

• Cancellations made more than 21 days before the course start date may receive a refund minus a non-refundable deposit/admin fee.

• Cancellations within 21 days of the course start date are non-refundable, as your space has been reserved.

• If you are unable to attend due to early birth or medical circumstances, please contact us  alternative arrangements or partial credit may be offered at discretion.

• Missed sessions cannot be refunded or transferred.

3. Changes to Course Schedule

• Occasionally sessions, guest speakers or course content may change due to unforeseen circumstances.

• If a session needs to be rescheduled, you will be offered an alternative date or suitable replacement content.

• In the unlikely event the course is cancelled by the organiser, a full refund will be provided.

4. Nature of the Course

• This antenatal course provides education, preparation and emotional support only.

• It does not replace medical care or advice from your midwife, GP or healthcare provider.

• All decisions regarding pregnancy, birth and postnatal care remain your responsibility in consultation with your medical team.

5. Health & Wellbeing

• Please inform us of any relevant health considerations, pregnancy complications or accessibility needs so sessions can be adapted where possible.

• Participation in movement, relaxation or practical activities is always optional and should be guided by your own comfort and medical advice.

6. Group Space & Respect

• Rooted & Ready is a supportive and confidential space.

• Participants are asked to respect the privacy and experiences of others within the group.

• We reserve the right to remove anyone whose behaviour is unsafe, disrespectful or disruptive without refund.

7. Communication & Support

• Course participants will be invited to join a community WhatsApp group for connection and updates.

• Ongoing text doula support with Leanne is available during the course period and is intended for guidance and reassurance, not emergency or medical advice.

• Emergency concerns should always be directed to your healthcare provider or emergency services.

8. Photography & Media

• Photos may occasionally be taken for promotional purposes only with prior consent.

• You may opt out of photography at any time.

9. Liability

• By booking the course, you acknowledge that participation is voluntary.

• The facilitator accepts no responsibility for medical outcomes or personal injury arising from participation, except where required by UK law.

10. Agreement

By booking your place, you confirm that:

• you have read and understood these terms and conditions

• you understand the educational nature of the course

• you agree to participate respectfully within a group setting