ANCORe™

Empowered from the CORE!

Embodiment Classes

"Empower Your HEALING Journey with Ancore™ - Where Strengthening Starts from Within."

Welcome to AnCORE™, a unique movement class, that is specially designed with the female body in mind. The classes, held in person, in Forres, focus as much on physical strengthening, toning the belly, pain relief, posture correction, and muscular relaxation, as it does on inner listening, and finding inner peace and empowerment.

Start your Monday morning the right way.

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1

empowerment

AnCORE™ isn’t just about physical fitness; it’s a journey towards self-empowerment and embracing your inner strength.

2

Enhance your physique

Strengthen your body and experience the side effect of looking and feeling your best!

3

Tailored for women

Designed exclusively for the female body, AnCORE™ addresses your unique needs and challenges.

4

Holistic Approach

Experience a blend of physical strengthening, pain relief, posture correction, and muscular toning for comprehensive wellness.

5

In person, in Forres

Our classes are held in Forres on the High Street, perfect for mum’s after the school drop.

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Community Support

Enjoy a cup of chai together after class and join a vibrant community of supportive peers via our closed Facebook group, creating a nurturing environment for shared growth and healing.

"Empowering Women Across Ages"

Welcome to AnCORE – a supportive and inclusive space designed for women of all shapes, sizes, and ages. Located in Forres, our classes are conveniently timed for busy moms after the school drop-off, providing a perfect opportunity to prioritize self-care amidst the daily hustle.

At AnCORE, we believe in harnessing the power of the core – both physically and energetically. While our focus is on strengthening the core muscles, we understand that not all journeys are the same. Recognizing the prevalence of conditions like diastasis recti and the diverse preferences of our participants, we offer a nurturing environment that goes beyond the typical “drill sergeant” approach.

Our classes aim to cultivate a deep mind-body connection, gently targeting crucial muscles that our nervous systems deprioritise over others. This holistic approach not only helps alleviate pain but also leaves you feeling stronger, fitter, and more supported in your posture – enhancing your overall appearance and well-being.

In addition to core strengthening, some classes may also focus on important surrounding muscles like the glutes, psoas, and shoulders. Strengthening these muscles contributes to overall stability, balance, and mobility, enhancing the effectiveness of your workout and reducing the risk of injury.

As a community-oriented space, we often conclude our sessions with a shared cup of chai tea, fostering connections and camaraderie among participants.

Join us at AnCORE and embark on a journey to discover your inner strength, improve your physical well-being, and connect with like-minded women in a welcoming environment. Let’s empower each other to thrive, one core muscle at a time.

I look forward to seeing you on the mat!

Love, Tessa.

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Frequently asked questions

An AnCORE class is ideal for women of all ages and fitness levels who seek to strengthen their core muscles, improve posture, and enhance overall well-being. Specifically, those who would benefit include:

  1. Women with a basic level of mobility who are able to get onto and up from the floor unassisted.
  2. Moms recovering from pregnancy, whether they’ve recently given birth vaginally or via C-section.
  3. Individuals looking to improve core strength and stability, which can alleviate back pain and support overall spine health.
  4. Women seeking to enhance their posture and alignment, especially those experiencing postural issues or related chronic pain.
  5. Individuals interested in building a deeper mind-body connection and increasing body awareness through movement.
  6. Those with diastasis recti or pelvic floor issues who are looking for safe and effective exercises to support their recovery.
  7. Women in peri-menopause who seek a supportive space to strengthen the muscles affected by hormonal changes and improve overall well-being.
  8. Women who prefer a gentle, yet effective, approach to fitness without the intensity of traditional workouts.

Overall, AnCORE offers a supportive and inclusive environment where women can strengthen their bodies, improve their health, and connect with like-minded individuals on a journey toward greater well-being.

AnCORE classes typically require minimal equipment, such as a yoga mat (which you’d need to bring along) and comfortable workout attire. You should also bring along your water bottle and a blanket for the relaxation part at the end.

Occasionally, we may incorporate props like resistance bands, blocks or small weights to enhance certain exercises.

Specific equipment requirements will be communicated in advance for each class.

While AnCORE aims to provide a safe and supportive environment for all participants, it’s important to note that I am not a qualified medical practitioner. Therefore, I am not trained to work with individuals experiencing acute medical issues, including chronic pain or injuries. However, I am committed to conducting classes in the safest and most professional manner possible.

For individuals with chronic pain or injuries, or those recently post-partum or recovering from surgery, it is essential to seek clearance from a medical professional before attending AnCORE classes. Additionally, participants are required to notify me of any pre-existing conditions or injuries before the start of each class. While I strive to offer modifications and adjustments to accommodate various physical conditions, it is ultimately the responsibility of each participant to ensure their own safety and well-being during the practice.

Please feel free to reach out if you have any further questions or concerns. Your safety and comfort are my top priorities, and I look forward to supporting you on your wellness journey.

Diastasis recti is the separation of the abdominal muscles, commonly occurring during pregnancy or due to certain exercises. AnCORE offers diastasis recti-friendly exercises that focus on strengthening the deep core muscles while minimizing strain on the abdominal wall, helping to support postpartum recovery and overall core health.

AnCORE stands out for its holistic approach to core strengthening, combining physical exercises with elements of mindfulness, embodiment, and empowerment. While traditional core workouts may focus solely on muscle isolation and abdominal exercises, AnCORE integrates a deeper exploration of body awareness, breathwork, and inner listening. This multifaceted approach fosters a more profound connection to the core, promoting both physical and emotional well-being.

AnCORE works specifically on the transverse abdominis, often referred to as the body’s corset, which brings the core together and provides support to the surrounding muscles and bones, including the pelvic floor, pelvis, and spine. By strengthening this foundational muscle, AnCORE not only enhances core stability but also supports overall posture and alignment, reducing the risk of injury and promoting long-term wellness.

A typical AnCORE class offers a holistic approach to strengthening and reconnecting with the body. We begin with gentle free movements designed to awaken and establish a deeper connection with the body, followed by gentle stretches to warm up specific areas.

The core of the class focuses on exercises targeting the transverse abdominis and other key muscles essential for supporting posture and overall stability and strength. Many of the core exercises are floor-based, allowing us to protect the core and spine whilst targeting the key muscle groups.

Each week, we may emphasize different muscle groups such as the gluteus maximus, shoulders (e.g. lower trapezius, rhomboid major), or pelvic floor which are all important for overall health and better posture which can also mean less pain.

As we progress, we transition into cooling down stretches and may incorporate belly massage to promote relaxation of the core muscles. It’s crucial to find balance between engagement and relaxation in muscle toning and control, hence we emphasize the importance of both.

Finally, we conclude with a more relaxed segment akin to Shavasana in yoga, allowing you to fully unwind and energize before returning to your day feeling revitalized, stronger, and more peaceful. I’m excited to have you join us for an AnCORE class, where we prioritize not only physical strength but also inner peace and well-being!

Embodiment encompasses the deep connection between the mind and body, where individuals fully inhabit and engage with their physical selves in the present moment. Unlike yoga or traditional exercises, which may focus solely on physical movements or muscle isolation, embodiment practices integrate mindfulness, body awareness, and emotional intelligence into movement.

In AnCORE, we address the phenomenon of “muscle amnesia,” where the body habitually neglects certain muscles or groups of muscles during movement. This can lead to strain, tension, weakness, and misalignment, especially for beginners who have never been taught or guided in a class what an exercise is for and how to execute it properly, those with hypermobility or those who struggle with proprioception (aka kinesthesia, is your body’s ability to sense movement, action, and location) and interoception (internal sensing of your physical, emotional and mental wellbeing i.e. feeling your own heart beat from within, sensing how tight or tired your muscles are). Our classes provide guidance on properly engaging and activating muscles to promote strength, balance, and alignment while avoiding injury.

By incorporating elements of proprioception and interoception, participants learn to sense and connect with their bodies on a deeper level, enhancing their overall physical, emotional, and mental well-being. AnCORE gently guides individuals to develop a more profound awareness of their bodies, empowering them to move with intention, control, and mindfulness.

AnCORE classes are held exclusively in person for now, at the Barefoot Studio, 156 High Street, Forres. Next to the Nickel and Dime.

It is situated in the old TSB bank, we are on the main banking floor with the original bank safe still present!

As the studio is also used for karate, the floor is completely covered in a dense foam covering, making it very comfortable to do exercises and lie on! The room is also heated to a nice temperature so our muscles stay warm.

AnCORE looks forward to expanding to more locations and offering online classes in future.

Classes are currently £10 for a single class and a 10% discount is offered to those purchasing a block of 6 sessions! (These sessions must be used within 4 months and can be bought in person right now).

Additionally, a 50% discount is extended to all those attending class for the first time! Just use the discount code ANCOREFIRST (These can only be used once per person.)

If AnCORE sounds like something you’d enjoy, I encourage you to book your spot for the next class! Feel free to bring along friends for a girls’ “treat yourself” time! Remember, it’s 50% off your first class!

Please make sure to also arrive before each class at least 10 minutes early so that you have time to settle in, ask questions, notify me of any body/medical issues etc. and this reduces a disruption to class time and therefore to other participants as well. Many thanks for your understanding!

If you have any questions, don’t hesitate to reach out to me via my contact page. Please also give the Terms and Conditions a read before booking and attending classes (the section for AnCORE is the middle and end).

I’m excited to see you there and embark on this empowering journey together!

Hear what others have to say...

Client success stories

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Mohini

FAQ
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Carolin

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mhari

"Hugely effective"

“Tessa’s AnCORE workout is surprisingly subtle on one’s abs, but hugely effective and much needed I’d say by women of every age and stage… to regenerate, stabilise and ultimately feel oneself in this changing world of ours… it calls for us to be ever adaptable like a reed swaying in the riverbed… strong roots yet able to flow with the current too.”

"Absolutely recommend"

“I can just absolutely recommend an AnCORE session with Tessa as she combines lived and practical experience with her anchored theoretical expertise. Her unique and juicy teaching style will make you feel more grounded, aware and held within your own body, giving you a new sensation of what embodiment can feel and look like.”

"I Felt inspired"

“I highly recommend AnCORE with Tessa. She held the class with such presence and care. I felt inspired afterwards to connect with my core on all levels and practice a regular ABC. You will know what I mean by ABC if you come along!”

THE STUDIO LOCATION

Barefoot Fitness Studio 156 High St, Forres IV36 1NP